Hi Sampson. looks like you have a decent schedule going on. I like muscle snatches vice the cuban rolls, as they are a great warm up when taken from the ground, but that's just my preference. Anyway, not sure if you got my PM or not, but love that site in your link. Tks for putting it in your signature line.
Tim

Hi Sampson. looks like you have a decent schedule going on. I like muscle snatches vice the cuban rolls, as they are a great warm up when taken from the ground, but that's just my preference. Anyway, not sure if you got my PM or not, but love that site in your link. Tks for putting it in your signature line.Tim

I got your PM. Yes, it is a great site.
Also, I plan on adding L-Laterals to my shoulder day.

Hey how do those straight leg dead lifts feel? Are they really though on the lower back? It seems like after I dead lift crazy heavy like i did last week last set being 365 it takes my lower back awhile to recover. Just curious.

If you want to get back on track with the Bill Starr program, just start over with the prescribed Mon,weds,fri schedule. Don't try to catch up. If you have been off a week or 2, go back to the weights you did earlier and restart your progression. It's better to go too light than too heavy when restarting. The worst case it takes you another week to catch up but you're more likely to delay plateaus.

NOTES ON THIS WORKOUT:
I've never tried the Upright Row before. I tried it, and could not do it. I can barley even get into the position with nothing in my hands. I am not flexible enough. Simply holding the bar only, I could not get past upper middle chest area. Therefore, I substituted the Side Lateral Raise with palms facing backwards. It is much harder with the palms facing back.

I started the weight on the Shrug too heavy. I need to start lighter for more of a warmup for the exercise.

Order of exercises:
I did not like how the whole workout felt. I think I need to change the order to this:
Military Press
Rear Delt Row
Behind the Neck Press
Side Lateral Raise
Shrug
Self Resistance Neck

Hour and a half to two hours? Sounds too long. I don't know the exacts, but I always look at the clock and try to keep my lift to 1 hour, 1 hour and 15 mins max. I don't know the exact process, but the body produces cortisol to protect the body from stress, which catabolizes muscle. Maybe I'm just looking at this wrong, but a lift shouldn't be more than an hour if the pace is right??

Hour and a half to two hours? Sounds too long. I don't know the exacts, but I always look at the clock and try to keep my lift to 1 hour, 1 hour and 15 mins max. I don't know the exact process, but the body produces cortisol to protect the body from stress, which catabolizes muscle. Maybe I'm just looking at this wrong, but a lift shouldn't be more than an hour if the pace is right??

I agree that it sounds too long, but I brought it up because I'm struggling to get my workout time down. My routine doesn't look too long to me, but at times I'm there, depending on rest times (which I seldom actually time, just "go by feel") for more than two hours. I'd like to get the time down, but I don't know what to cut out. Maybe I should be more strict with rest times.

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